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Planning to Succeed: Meal Prep 101

It’s all well and good to have a food plan, you’re sure you’re going to eat clean and stick with it this week.  But you get home on Tuesday night after a busy day at work, you’ve picked up one child from karate and dropped off another at ballet, traffic was slow and as you walk in the door and cooking is the last thing you want to do so it’s frozen pizza instead.

It’s important to make it easy for yourself because life does get in the way of best-laid plans.

Meal planning and prepping will save you time, money and brain space later in the week.

  1.  Make sure you actually have a plan.  “Eating healthy” isn’t a plan.  Breakfast is usually a no brainer for most people, but know what you’re going to have for lunch and dinner at least for work days.
  1. Keep it simple.  This isn’t a restaurant, having the same thing for lunch 5 days in a row won’t kill you, you can change it up next week.  Or have a variation on a theme, cook up a heap of protein like chicken or eggs on Sunday and throw in different vegetables or salad each day.
  2. Make meal prep Sunday a thing.  It doesn’t have to be Sunday, just your one day a week that is best for you to plan ahead.  Start with your meal plan for the week, do a big grocery shop then cook up a couple of meals in the slow cooker that you can keep ready to go in the fridge.  Chop up plenty of vegetables and put them in containers to grab and cook with or make a fast salad.
  3. Embrace convenience foods- the vegetable kind.  There was a time I would never have really considered all those prepackaged salads, or frozen vegetables, I’m not sure what was going through my head.  Obviously, not all prepackaged salads are equal, but these days one of those bags of pre-chopped coleslaw that you add the dressing to later is pretty standard in our fridge.   It’s what you add to the pre-chopped vegetables that will make or break the diet.  Good fats are important in any diet so don’t write off the dressing either, look at the ingredients and fats and carbs and assess how well it fits in with your plan.  Or pre-chop all your own salads.
  4. Have portions ready to go.  Once you’ve cooked up your batches of food for the week, divide it into portions and keep them in containers.  First of all, it is convenient when you actually go to take it and not have to dish it up each time, but it is much better for portion control to know that you’ve cooked up 4 meals worth and divided it up equally than guess how much you’re actually eating.
  5. Cook up extra portions and keep them in the freezer.  It’s as convenient as the frozen pizza but you’ll know it’s within the realm of your ‘healthy food plan’.

If you need help with a food plan I’d love to help. Check out different ways to work with me, or purchase a meal plan or 12 week program by clicking here

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Health and Nutrition coach, helping women find their Strength, Courage, Power and Roar through food and fitness

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